19 Cheat Sheets To Help You Work Out Like A Pro

No more excuses.

1. How to get a killer upper body workout without any equipment:

Lauren Zaser / Chris Ritter / BuzzFeed / Via

Find more time-efficient total-body workouts here.

2. How to bust out the jump rope for a hoppin’ workout.

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Excuse the pun. Get a good warm-up and cool-down at Greatist.

3. How to greet the day like a yogi:

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Learn to master your sun salutation here.

4. How to get a high-intensity workout with any cardio you like:

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Check out more of the BuzzFeed Get Fit Challenge here.

5. How to actually work out while pushing a stroller:

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Check out this stroller-assisted work out from Dare Bee.

6. How to make your abs cry in just 15 minutes:

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Get going with the workout and a timer here.

7. How to squeeze in the quickest arm workout ever:

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Find a circuit for all fitness levels here.

8. How to work out every single muscle in your legs:

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#legday. Find more tips at Decibel Nutrition.

9. Or how to work your whole body with just one kettlebell:

Skinny Mom / Via

Get more on this and other kettlebell routines at Skinny Mom.

10. How to actually break a sweat on the elliptical:

Justine Zwiebel / BuzzFeed / Via

Find more cardio workouts from the BuzzFeed 28-Day Get Fit Challenge here.

11. How to totally tire your muscles out with barre exercises:

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Check out more simple barre moves at Fitfluential.

12. How to work out like a badass ninja warrior:

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This combat skills workout from Dare Bee will make you feel legit.

13. How to squash two fitness goals in one challenge:

Justine Zwiebel / BuzzFeed / Via

Take on the BuzzFeed 14-Day Butt & Core Challenge here.

14. How to get a heart-pumping HIIT workout:

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Learn more about the exercises in this routine at Fitwirr.

15. How to beat workout boredom with a fun plyometric workout:

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Seriously, plyos are so fun! Find this pyramid HIIT workout at Fit Foodie Finds.

16. How to kick your own butt with only bodyweight exercises:

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Best part: you can do ‘em anywhere, anytime. Find more gym-free workouts here.

17. How to do an effective pilates workout at home:

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These isometric moves from Live Fit Girls will leave you sore in the best way.

18. How to lift like you know what you’re doing:

Lauren Zaser / Jenny Chang / BuzzFeed / Via

Learn more about lifting basics and how to build a circuit here and here.

19. How to make the most of rest day:

Lauren Zaser / Justine Zwiebel / BuzzFeed / Via

Check out more stress-relieving stretches here.

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